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Random health and exercise thoughts - Page 3212

post #48166 of 57266
Quote:
Originally Posted by conceptionist View Post

Don't know why I thumbed your post, but to answer your question:

Why would full body NOT work for hypertrophy?  I thought this was a non-question by now, especially for you considering how long you've been lifting and for being a powerlifter.

Most experts agree on that the typical split with working only one or a couple of muscle groups in single session results in an unnecessary large volume and load for the individual muscles, ligaments and tendons for the raw lifter. You don't need to do 20 sets for chest on your chest/push day to stimulate growth. 5 might be just enough (and possible longer for the more advanced you are), and any work after that is just prolonging your recovery time. 

What you're describing is pretty much what I've been saying ITT for the last year. It's similar to how how Sheiko or many European PL programs are structured. Norwegians are again a good example, but they do it 5-6 times per week. My current program should have me doing all 3 powerlifts on each of the 4 sessions per week.

If you search this thread you should find some other post I've made on this topic.

Your example looks like a good rough structure. Add in one overhead press per week, one overhead pull (lat pull-downs), some unilateral leg exercises, and ab and low back stuff and it will be good imo. Make sure to switch out the variations of the powerlifts every 4-8 weeks.

I can add that I saw my best growth this summer when I trained full body 5 days per week.

Yea, you came to mind when asking this question. I know it's successful in the raw powerlifting scene but I was wondering how does it do in the bodybuilding scene. I'm no longer a powerlifter, I just want to get big and lean and "aesthetic" (haha I say just, but that's what everyone wants).

I suppose the same principals apply though. I might give it a shot, right now 5/3/1 is a total wash for me. I have to modify it so heavily in order to get the appropriate volume.

I'm thinking I'll do 3 days a week and do all movements those days and rotate volume and intensity throughout a 4-8 week cycle. I want to make it upper body biased too, so I'll probably start most my days with upper body movement. Got any links on templates?
post #48167 of 57266
also that picture fuji posted is great for the recent images, way better than the usual GN with his shirt off in mud.
post #48168 of 57266

Alright.

 

Well if you're not training for the a bigger total, I think you can structure it a bit differently.

I would still do full body to get the higher frequency.

 

But you have nothing to win by limiting yourself to bench press variations for working the upper pressing muscles and you don't necessarily have to do deadlifts three times per week. DB presses could work just as well as BB bench and I would prob not do sumo deadlifts at all, since there's some stuff written on how conventional pulls are better suited for just muscle growth in the whole body (sumo's do not work the back as much). More rowing could also be an idea. Squats I would still do every session simply because I think they're the best for leg training. 

 

Other smaller tweaks that I would do:

- Constantly switch rep schemes, but probably never below triples.

- Limit rest times to no longer than maybe 2-3 minutes.

- Do more Time under Tension stuff such as slow excentrics, slow reps, no rest between reps (you do the same rep immediately). Similarily, I don't think "speed training" has many benefits for hypertrophy. 

- more dropset, supersets and giant sets

post #48169 of 57266
Quote:
Originally Posted by Cool The Kid View Post

U didnt post it brah I just searched.


fuck swear i just posted it a 2nd time too



this is a different girl, shes russian. trying to fuck her again, but shes very demanding. Under the impression im rich as fuck because i worked in IBD and wants me to send a car to bring her to mine lol.
post #48170 of 57266
Quote:
Originally Posted by conceptionist View Post

Alright.

Well if you're not training for the a bigger total, I think you can structure it a bit differently.
I would still do full body to get the higher frequency.

But you have nothing to win by limiting yourself to bench press variations for working the upper pressing muscles and you don't necessarily have to do deadlifts three times per week. DB presses could work just as well as BB bench and I would prob not do sumo deadlifts at all, since there's some stuff written on how conventional pulls are better suited for just muscle growth in the whole body (sumo's do not work the back as much). More rowing could also be an idea. Squats I would still do every session simply because I think they're the best for leg training. 

Other smaller tweaks that I would do:
- Constantly switch rep schemes, but probably never below triples.
- Limit rest times to no longer than maybe 2-3 minutes.
- Do more Time under Tension stuff such as slow excentrics, slow reps, no rest between reps (you do the same rep immediately). Similarily, I don't think "speed training" has many benefits for hypertrophy. 
- more dropset, supersets and giant sets

Yea, I won't be taking a 1 rep max total until like November of next year if I'm still lifting. I just see no point unless I want to compete often, which I do not. Hmm interesting. I need to do some reading then to try and build this out. Are there any classic bodybuilding 3x a week full body templates? I'm gonna check my arnold bodybuilding book to see.
post #48171 of 57266
Quote:
Originally Posted by Cool The Kid View Post

Yea I do an upper body hypertrophy day once a week. Its a brutal day, I always struggle with maintaining energy through it. But it works.

This.
My "upper day" sucks. But last week I had one less day to train and had to merge my push and pull day and that shot was brutal. I ended up super setting each back/chest movement and I have no idea how people train like that every day.
post #48172 of 57266
Concept when you say alter rep schemes should I do it across the training week or across the cycle? So like -

Monday 4 x 8, Wednesday 5x5, Friday 3 x 12

or

Week 1+2 15 rep sets, Week 2+3 10 rep sets, Week 4+5 5 rep sets
post #48173 of 57266
Quote:
Originally Posted by fuji View Post


8/10 i'd say , this one is definitely one of the better ones. Literally a few pages back I wrote for "ctk and barrel" and posted a photo of the russians ass, was genuinely disappointed when i saw your next post not commenting on it. You would have liked it, thick as fuck.
London's is nice man, just don't ever leave it. Fuck don't leave like zone 1 on the tube line.They are quite slooty here, like most girls my age have slept with like at least 15 guys, and they do get more slooty on holiday. Also no one even lifts here so you can just wear a vest and they'll mire.

Bro, you know I would have gave you props had I seen it on time! 

 

Quote:
Originally Posted by fuji View Post


fuck swear i just posted it a 2nd time too



this is a different girl, shes russian. trying to fuck her again, but shes very demanding. Under the impression im rich as fuck because i worked in IBD and wants me to send a car to bring her to mine lol.

Hahaha, there it is! Props given to fuji! But damn, you guys trashed the hotel? Great timing on the pic, too. 

post #48174 of 57266
Lol fuji spoiler that. I approve though
Quote:
Originally Posted by OccultaVexillum View Post

This.
My "upper day" sucks. But last week I had one less day to train and had to merge my push and pull day and that shot was brutal. I ended up super setting each back/chest movement and I have no idea how people train like that every day.
Yea I generally keep my sessions short... 3 movements tops. But I have to have that long ass day due to time constraints. Once we get a house I will probably just do little shit throughout the day. Do cardio/accessories in the morning and compounds at night.
post #48175 of 57266
Quote:
Originally Posted by Coldsnap View Post


Yea, I won't be taking a 1 rep max total until like November of next year if I'm still lifting. I just see no point unless I want to compete often, which I do not. Hmm interesting. I need to do some reading then to try and build this out. Are there any classic bodybuilding 3x a week full body templates? I'm gonna check my arnold bodybuilding book to see.

 

There are a few old school classic full body routines, but because they're old, they are also very basic and don't utlize newer techniques.

they are most often straight 5x5, no tempo modulation, no isolation at all, and include lifts like power cleans, and so on.

 

 

I think a better starting point would be to look at ICF 5x5 and change some reps x set schemes and add in some of the techniques I wrote above (drop sets, slow reps, TUT, etc...)

 

Quote:
Originally Posted by Coldsnap View Post

Concept when you say alter rep schemes should I do it across the training week or across the cycle? So like -

Monday 4 x 8, Wednesday 5x5, Friday 3 x 12

or

Week 1+2 15 rep sets, Week 2+3 10 rep sets, Week 4+5 5 rep sets

 

I mean across both the days and the weeks. Periodization both in long term (over weeks) and short term (within the weak). You should also periodize over the training cycles to get the best possible results. Like a 4 weeks of very high volume and then 4 weeks of intensity. Like a long term powerlifting program, just that you change the lifts for hypertrophy focus an don't go as low on the reps as in PL during the intensity phase.

 

I know it gets complicated at this point, but this is from the recommendations of strength training physiology from the Sheiko-forums.

You could make it less complicated of course. This is just my recommendation from what I've read there.

post #48176 of 57266
CS - I agree with what concept said, you don't necessarily have to do DL's so often. I wouldn't if I was on a BBing split.

Also squatting 2 times a week seems fine to me. I've been doing that with Sheiko with no extra accessories for my legs and they have grown a lot.

Personally I would still train the big 3 if I was doing BBing shit just cause I really like doing them but I don't think they're 100% necessary and shouldn't take up most of your volume.
post #48177 of 57266
When they tell you don't shit where you eat... it's very, very true.

Been banging my general manager for a couple of months now, it's getting weird.
post #48178 of 57266
Quote:
Originally Posted by conceptionist View Post

There are a few old school classic full body routines, but because they're old, they are also very basic and don't utlize newer techniques.
they are most often straight 5x5, no tempo modulation, no isolation at all, and include lifts like power cleans, and so on.


I think a better starting point would be to look at ICF 5x5 and change some reps x set schemes and add in some of the techniques I wrote above (drop sets, slow reps, TUT, etc...)


I mean across both the days and the weeks. Periodization both in long term (over weeks) and short term (within the weak). You should also periodize over the training cycles to get the best possible results. Like a 4 weeks of very high volume and then 4 weeks of intensity. Like a long term powerlifting program, just that you change the lifts for hypertrophy focus an don't go as low on the reps as in PL during the intensity phase.

I know it gets complicated at this point, but this is from the recommendations of strength training physiology from the Sheiko-forums.
You could make it less complicated of course. This is just my recommendation from what I've read there.

Gotcha, I hear you. I think we are on the same page.
post #48179 of 57266
Quote:
Originally Posted by Donut View Post

CS - I agree with what concept said, you don't necessarily have to do DL's so often. I wouldn't if I was on a BBing split.

Also squatting 2 times a week seems fine to me. I've been doing that with Sheiko with no extra accessories for my legs and they have grown a lot.

Personally I would still train the big 3 if I was doing BBing shit just cause I really like doing them but I don't think they're 100% necessary and shouldn't take up most of your volume.
Im trying to figure out how to hit my hamstrings without involving my back. I hate hamstring curls though. Just look so gay

5516039-teenage-boy-laying-on-stomach.jpg
post #48180 of 57266
Try those bosu ball hamstring curls? Those are actually pretty effective.
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